EZ-Bar Seated Curl
Build bigger biceps! The EZ-Bar Seated Curl isolates and maximizes your bicep gains in a controlled, seated position.
The EZ-Bar Seated Curl mainly works the biceps, with help from the forearms. You'll need: ez curl bar or weight plates or exercise bench.
Required Equipment
EZ-Bar Seated Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
EZ-Bar Seated Curl Variations and Alternatives
How to do the EZ-Bar Seated Curl
Position a flat bench and select the appropriate weight for the EZ curl barbell.
Sit down on the bench with your feet planted firmly on the ground, shoulder-width apart.
Grasp the EZ curl bar with an underhand grip (palms facing up), hands shoulder-width apart. Your arms should be fully extended along your thighs.
Keep your elbows close to your torso and your back straight.
Curl the bar up towards your shoulders by bending your elbows while keeping your upper arms stationary.
Contract your biceps fully at the top of the movement without swinging the weight.
Slowly lower the bar back to the starting position, maintaining control throughout the descent.
Repeat for the desired number of repetitions and sets.
Throughout the exercise, ensure that only your forearms move, and you control the weight during both the concentric (lifting) and eccentric (lowering) phases of the exercise. Avoid using momentum to lift the weight, as this can diminish muscle engagement and potentially lead to injury.
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EZ-Bar Seated Curl FAQs
What muscles does the EZ-Bar Seated Curl work?
The EZ-Bar Seated Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the EZ-Bar Seated Curl?
Ez curl bar or weight plates or exercise bench.
What workout day should the EZ-Bar Seated Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some EZ-Bar Seated Curl variations and alternatives?
Similar exercises include the Bar Bicep Curl, Barbell Curl, EZ-Bar Incline Curl and Barbell Seated Close-Grip Concentration Curl.
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